Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	30% 870kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	41% 53.5g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	20.3% 14.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4% 2.9g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	144% 130mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38.8% 3.1mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	97% 2.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 440mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	21% 770g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.9 times more Vitamin B1, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 4.1 times more Vitamin B2, 5.6 times more Vitamin B9, 3.1 times more Vitamin C, 132 times more Vitamin E and 40 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 5.5 times more Copper, 1.7 times more Magnesium and 2.7 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 6.6 times more Calcium, 2 times more Iron and 1.6 times more Manganese than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 3.1 times more Energy and 3.8 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 4.2 times more Omega 3, 1.6 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.